As soccer players get older we as coaches need to teach them to warm-up and stretch properly in order to minimize injury. It is very important we teach our players a proper warm-up routine to avoid the desire to run onto the field, grab a ball and kick it at the goal as hard as they can. We recommend incorporating a ball in all warm-ups for players. You will see many activities within this site that serve as warm-up activities as long as the pace of the games are controlled, the speed of the games are slowly built up to full speed, and periodic stretching is included.
Many coaches question whether a warm-up is appropriate for both a recreational or competitive players. It is our beleif that a fun, energetic and dynamic warm-up is appropriate for all players of most age-groups.
The goal of the warm-up is to take the body through functional ranges of motion with a more dynamic approach. This will prepare the athlete for active soccer play by heating the body tissues and making sure that all joints and muscles/tendons are taken through a functional range of motion.
This warm-up can begin with jogging and then is gradually progressed through explosive movements. The warm-up is completed with short sprints to finally prepare for accelerated runs during soccer play. The athlete can stretch during the warm-up period but we recommend shorter duration, contract-relax type stretches. This warm-up not only physically prepares the athlete to train at a high level, but this consistent and intense dynamic activity will also increase players’ mental focus to prepare for training or competition at full speed. This activity will also activate the nervous system to simulate the functional movements needed for soccer play. Following the warm-up players are ready to place the ball at their feet and begin the soccer specific activity and scrimmage play.
Following the game or training session, you must take 15-20 minutes to perform a static stretching routine. These stretches are held at least 20 to 30 seconds and each stretch is repeated twice for each side. Hold the position to feel a muscle stretch, but not pain. Do not bounce, but hold the stretch in a static, prolonged manner to elongate the muscle. This process not only helps the body cool down after play, but the focus is also on injury prevention through maintenance or improvement of your flexibility.
This warm-up and recovery stretching program should become part of your daily training and competition routine. The focus of this program is to completely prepare for practice intensity and then help recover with prolonged stretches. This concept is the foundation of prevention for muscular and tendon injuries and will also prepare the athlete to maximize their training sessions and achieve a higher level of soccer performance.
Below is an example of a warm-up that will insure players’ physical readiness and can help with their psychological readinness for playing as well. High Performance Sports, Inc. teaches this warm-up and stretching philosophy with all their athletes and training programs, and educates soccer players and coaches on the importance of incorporating this routine into each training session.
1) Set-up 3 lines of cones for 20-30 yards each line, placing cones 5 yards apart
2) Athletes in each line go down cones on one side (jogging not running), and come back on the other—total of 4-6 rotations followed by light stretching for major muscle groups
3) Athletes perform exercise (see exercises listed below) to cone on the way down, jog back to starting cone, go to next exercise, etc. (two to three sets of each exercise can be performed for skipping, shuffling, backpedal, etc.)
COACHING POINT:
Begin with 3-4 linear motions, 2-3 lateral motions, and add exercises each practice to allow athletes to adjust to demands of warm-up.
Teaching cues: even during warm-up jogs, remind athletes to swing arms, keep eyes up, hips tall and square to the direction in which they are moving.
Warm-up should always end with an acceleration drill, to ensure that players are prepared to sprint and do not get injured on their first run of the match.
SAMPLE EXERCISES
Forward/Backward Linear Motion
• Jog / Back Pedal
• Jog / Backward Run (longer strides)
• Jog and drag hands on ground
On line leader or coach’s cue, athletes bend at knees and "swipe" ground with hand(s)
• Knee Grabs
Athlete walks forward, raising one knee and grabbing below it and holding for 1 second while "popping" up onto ball of opposite foot
• Ankle Grabs
Athlete walks forward again, this time bending knee and raising heel to butt; hold foot with hand on laces of shoe (not toe) and keep knee close to other knee
• High Knees
Jogging forward with high knee lifts; emphasize arm swings (Eye socket-Pants pocket)
• Butt Kicks
Jogging forward with exaggerated heel lifts; emphasize bringing knee slightly forward before lifting heel, with heel "kicking" mid-hamstring
• Forward Lunges
Step forward and drop into lunge position; do not allow the knee of forward leg to go beyond toes; back knee drops until it almost touches floor; weight should be on heel of forward foot. Focus on good posture, head/torso up. Repeat with each leg, "walking" forward
• Backward Lunges
Same as above, but with reverse motion; emphasize knee/hip alignment (do not allow knee to "cave in")
• Straight Leg Walking
Step forward and raise leg straight out in front of hip, reaching opposite arm out to meet toe; "pop" up onto ball of balancing leg’s foot; do not cross leg over mid-line of body; emphasize balance/posture
• Inch Worms
Start in a push-up position, with legs together and knees straight; keep fingers pointed to the front. With hands in fixed position, "walk" from ankles, bringing feet as close to hands as possible. "Walk" hands forward again, and repeat.
• High Skipping with Arm Swings
Athlete pushes off one leg, while driving opposite knee up and pushing up off ground. Landing leg should be flexed, not straight. Remind athletes to "feel" their feet on the ground and emphasize heel to toe push-offs. Once athletes are comfortable with lower body mechanics, add bilateral arm swings (from waist up over head) ton incorporate upper body to activity.
• Fast Feet (Stationary) to Sprint
Athletes perform stationary foot-fire, then sprint to next cone on cue, repeat.
• Fast Feet (5yds) to Sprint
Athletes move forward with fast feet, sprint at next cone, return to fast feet at next cone, etc.
Lateral Motion Exercises
• Side Shuffle
Remind athletes to keep knees bent, toes to the front (should be a gliding motion, not a gallop…think hips squared up as if playing defense)
• Carioca
Shoulders and core stable, perform grapevine movement with feet
• High Knees Carioca
Same as above, but when bringing foot in front, raise knee up to hip
• Tapioca (fast feet carioca)
Same as carioca, but with quick foot contacts, no movement through hips
• Lateral Lunges
Same as forward lunge, but step is to side. Keep both feet flat on floor and toes pointing forward; do not allow knee to "cave in" or go past toes. Weight should be on heel of foot athlete is stepping with.
